WOD WOD, April 14, 2019
Saddle Up! Metcon (Calories) Choose Your Own Adventure. Pick a machine. 0-6mins; 9x 20/20 2min rest 8-12mins; 8×15/15 2min rest 14-20mins; 8×30/15 2min rest 22-24mins; 4×15/15 2min rest 26-34mins; 8×45/15 2min rest 36-40mins; 8×15/15 2min rest 42-48mins; 9×20/20
READ MOREWOD WOD, April 13, 2019
Double The Fun! Metcon (AMRAP – Rounds and Reps) AMRAP 12 – with a partner 150/120m Row 10 Wall balls Round for Round … 5min rest… Metcon (AMRAP – Rounds and Reps) AMRAP 12 – with a partner 15/12cal Bike 10 KB SDHP 24/16 Round for Round
READ MOREWOD WOD, April 12, 2019
Club Chamber Warm-up A) Bench Press Prep 101 Bench Press (Weight) Strength – Bench Press Every 3MOM x 5 Sets : 3 x Bench Press *I want set 5 to be the heaviest – be sharp with load increases *Start at 50 % 1rm THEN 60% 70 % 80 % 80-90 %( Guide ) *After…
READ MOREWOD WOD, April 11, 2019
Run Forrest run Necessities A) Running drills B) Straight into pre wod prep as extended Pre WOD Prep 12mins with a partner External Obliques opener (medium KB) 20sec Banded W to Press (band on upright rig) 6 reps (slow) Bird dog 6 reps (slow) KB walk (1FR 1OH) (same weight) 50m each side Movement for…
READ MOREOlympic Weightlifting WOD, April 11, 2019
Oly – Complexes wk 3 Metcon (Weight) Snatch + 2 OHS 15min open cap Build upto heavy set Metcon (Weight) Power clean + hang clean + Jerk 15min open cap Build upto heavy set
READ MOREWOD WOD, April 10, 2019
Hump Day Rump Day Warm-up Tabata Glute activation drill RIGHT Glute activation drill LEFT Lat activation drill RIGHT Lat activation drill LEFT 2 rounds Partner 1: 10 glute band Partner 2: 5 Beat swings + 5 knee raises Back Squat (Weight) Every 3MOM x 5 Sets 3 x Back Squats @ Build to a heavy…
READ MOREWOD WOD, April 9, 2019
Ironmind Warm-up A) Foam roll lats / Front delt 2min each side B) Extended clean warmup Metcon (Weight) Barbell Complex Every 3mins for 6 sets 5 Deadlift 4 Hang power cleans 3 TnG power clean *Sets 1-3 building up to 80%PC *Sets 4-6 @ 75% ( guide ) *Shouldn’t be failing reps Metcon (AMRAP –…
READ MOREWOD WOD, April 8, 2019
Humdinger Warm-up A) 5 minutes fkow B) Movement demo an options Gymnastics 15 Minute open cap – Open play time 3 Skills to work on : 1. Rope Climb – 2 assents at chosen level ( legless etc ) 2. L seat from Paralettes / Tuck – accumulate 30 seconds 3. Handstand holds / wall…
READ MOREWOD WOD, April 7, 2019
Sunday Spice Metcon (Time) A) Rotating EMOM 25min 1) 15/12 Cal Ski/Row 2) 40 sec dbl KB FR hold 24/16kg 3) 15/12 Cal Assault Bike 4) 200m run 5) REST 🙂 * Cal efforts capped at 45sec * Rx+ 18/15Cal B) Muscle Beach 3x 15 – Superset BB bicep curls Banded Tricep extensions * grab…
READ MOREWOD WOD, April 6, 2019
Super Saturday Metcon (Time) In Pairs For time Run 800m together 30-20-10 ( share as pleased ) Deadlift 85/55kg Tall Box Jump 30/24" Run 400m Together 30-20-10 ( Share as pleased ) ( girls 20/15/10 dips ) Tall Box Jump 30/24" Ring Dip Run 800m Together OPTIONS: RX PLUS 100/65kg BB : Reduce Load RD…
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